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The Most Effective Method to Lower Cholesterol Naturally Without Statins

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Regrettably, high cholesterol is quite prevalent.

According to Heart UK, almost half of all adults in the UK have above-average cholesterol levels, while in the US, the Centers for Disease Control and Prevention estimate that one in 10 Americans (34 million) have cholesterol levels exceeding 240 mg/dL (milligrams per deciliter).

These individuals are at increased risk of heart attacks, often unaware of their condition.

High cholesterol typically presents no noticeable symptoms. Unless you’ve had a recent blood test or experienced medical issues, your cholesterol levels may remain a mystery.

If you have concerns about your cholesterol, it’s advisable to consult your doctor. If necessary, cholesterol-lowering medications like statins may be prescribed.

In the UK, around 8 million individuals are reported to take a statin daily, with nearly 40 million in the US.

However, it’s important to note that not everyone requires statins. If your levels are significantly high or there’s a specific medical reason for taking them, there are numerous natural methods to lower cholesterol levels.

To start, exercise is vital. A 2013 study shows that aerobic activities, like running and cycling, can decrease “bad” cholesterol and raise “good” cholesterol by approximately 5%.

Quitting smoking is also recommended. It’s well-known that tobacco smoke raises “bad” cholesterol and poses health risks, while a 2019 study suggested that vaping could have a similar impact.

However, the most effective way to improve cholesterol levels is by adjusting our diet, as recommended by NHS doctors and academics from University College London, including Dr. Riyaz Patel.

You may already know some of the major food culprits. An increasing body of research points to common offenders like pastries, processed meats, and lard. It’s best to eliminate these from your shopping cart for healthier cholesterol levels.

On the other hand, some suggested food swaps may surprise you.

The good and bad of cholesterol

Before we delve deeper into dietary changes, it’s essential to clarify that cholesterol isn’t inherently harmful. It is a vital substance required for survival.

This waxy substance is present throughout the body and serves as a crucial component of cell membranes, as well as aiding in the production of hormones like testosterone and estrogen. It also plays a key role in the synthesis of vitamin D and bile acids, which are necessary for digesting food.

Issues arise when specific types of cholesterol, namely low-density lipoprotein (LDL), become excessively high; this is often referred to as “bad” cholesterol.

“Understanding which cholesterol levels are elevated is essential,” notes Patel. “Cholesterol, like fat, cannot circulate freely in the blood. It requires packaging into particles known as cholesterol lipoproteins.”

These lipoproteins can be visualized as small delivery vehicles transporting cholesterol from the liver into the bloodstream, with high-density lipoproteins (HDL) serving as the “good” type.

However, LDL cholesterol is akin to a reckless driver, frequently colliding with the endothelium—the inner lining of arteries.

While this shouldn’t obstruct healthy arteries, if they are compromised by factors like high blood pressure, smoking, pollution, aging, inflammation, or others, LDL can become trapped within.

When that occurs, plaque begins to develop. “A heart attack can happen when this plaque undergoes a slight rupture, leading to a blood clot that blocks the artery,” explains Patel. “Thus, the presence of plaque poses a serious problem.”

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Foods to include in your diet

Now that you understand the fundamentals of cholesterol (and why having LDL cholesterol in the driver’s seat is a bad idea), which foods can help keep cholesterol levels in check?

“Oats are an excellent way to naturally lower cholesterol,” advises Patel. “This is largely due to their fiber content, as oats contain soluble fiber that effectively reduces cholesterol.”

Soluble fiber is also found in whole grains, lentils, beans, vegetables, fruits, nuts, and seeds, and it binds to dietary cholesterol in the small intestine, preventing its absorption into the bloodstream.

Fatty cholesterol (yellow) is packaged in lipoproteins for transport in the bloodstream – Image credit: Getty Images

“Another effective option is sterols and stanols,” adds Patel. These plant-based compounds are found in fortified yogurts and spreads, or as supplements, and they mimic cholesterol in our bodies.

When you consume foods that contain cholesterol, receptors in your intestines recognize and absorb them into the bloodstream.

Sterols and stanols can deceive these receptors, allowing them to be absorbed in place of cholesterol, leading to increased excretion of cholesterol from the body and less absorption into the bloodstream.

“They are likely the best non-medicinal method to reduce cholesterol, usually by about 10%,” Patel asserts. “They are highly effective.”

Foods to eliminate

While there are beneficial foods to include in your diet, what about those “bad” foods that raise cholesterol? Should they be eradicated from your meals?

There was a time when egg yolks were feared for their cholesterol content. While it’s true that eggs contain a significant amount of dietary cholesterol, you don’t need to panic if you enjoy them with toast.

“Dietary cholesterol doesn’t equate to circulating cholesterol, which is crucial to understand,” says Patel. “In the past, foods high in cholesterol were thought to automatically increase cholesterol levels, but that notion is outdated.”

In reality, about 80% of cholesterol in the body is produced by the liver, not directly ingested from food.

That said, food can still indirectly influence your LDL cholesterol. For instance, certain foods can hinder the liver’s ability to manage cholesterol levels in the blood.

Much like statins, specific foods can act similarly to medications that alter the liver’s functions.

For example, increased saturated fat intake has been linked to higher levels of LDL cholesterol in the bloodstream. Saturated fats are commonly found in fatty or processed meats, butter, cheese, pastries, deep-fried items, and coconut oil.

“If you consume many pastries rich in saturated fat,” explains Patel, “the absorption of these fats can lead to increased LDL levels because they disrupt the liver’s ability to eliminate LDL cholesterol.”

Sugar can similarly affect cholesterol levels by prompting the liver to produce more LDL and less HDL.

So, should we forsake pastries and sugar forever, restricting ourselves to oats for every meal? Absolutely not. Extreme dietary shifts can yield unpredictable health consequences.

Patel suggests that the best approach is to maintain a healthy, balanced diet.

“When advising patients, we recommend a mixed, balanced diet. Aim for moderation in carbohydrates and saturated fats while keeping ultra-processed foods to a minimum.”

Ultra-processed foods, along with saturated fats and sugar, can lead to inflammation in the arteries and raise the risk of developing metabolic disorders like type 2 diabetes.

“Moderation in everything is likely the best advice,” concludes Patel.

“A balanced diet is partly guided by your body’s signals regarding hunger. Your body is adept at understanding its needs.”

About our experts

Dr. Riyaz Patel is an academic scholar and NHS Physician at the University of London, UK. He has contributed to numerous medical journals, including the European Heart Journal, Natural Genetics, and European Heart Journal – Quality and Clinical Results of Care.

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Source: www.sciencefocus.com

Naturally, Mark Zuckerberg is still performing well—he’s just redefined what ‘good’ means

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It’s a narrative straight out of a novel—this heavy-handed tech satire highlights the hypocrisy beneath it all. Yet here we are, digesting The New York Times report that reveals Mark Zuckerberg and his wife, Priscilla Chan, running private schools from their compounds in Palo Alto, California, in breach of urban zoning laws. The school, serving just 14 children—including two of the couple’s three daughters—is located less than a mile from a school they founded in 2016 for low-income families.

Mention “zoning violation” to certain Americans, and it triggers reactions akin to using “cue jumpers” among the British. The real issue here, however, transcends mere permissions. (A spokesperson for Zuckerberg and Chan informed the newspaper that families were unaware of the zoning law and that private schools, or “homeschooner pods,” are relocating elsewhere.) The crux lies in Zuckerberg’s apparent withdrawal from progressive social initiatives, opting instead to realign with the Zuckerberg Initiative (CZI), which has slashed funding for diversity programs across numerous charities that support affordable housing and homeless services in the San Francisco Bay Area.

Officially, these adjustments come after CZI spent a decade mastering effective philanthropy, concluding that funding would be better directed towards scientific and medical initiatives. Unofficially, this shift appears to align with a local transformation in Zuckerberg’s worldview—from promoting human potential and equality to the establishment of a “science-first charity.” In essence, it mirrors Metahead’s political maneuverings, echoing feminist t-shirt slogans during the Biden administration while embodying a more “masculine energy” during the Trump era. Trump’s Allies now lurk in the metaverse.

Zuckerberg’s political adaptability mirrors that of other tech leaders, but there may be deeper dynamics at play. Unlike scientific research, philanthropy’s social experiments often reveal uncomfortable truths. Back in 2010, when Zuckerberg donated $100 million to revitalize the Newark Public School System, some educators criticized him for imposing startup ideologies and quick fixes—like charter schools and “parent choices”—on the complex and interconnected issues of the U.S. public school system. Imagining the reactions at headquarters: “We’re trying to help—why the backlash? Why don’t these nobodies behave like billionaires at a dictator’s inauguration?”

Another interesting aspect about billionaires is their rapid loss of interest. Allegedly, one reason Zuckerberg and Chan opted to close charity schools in East Palo Alto is that Chan was reportedly frustrated with the slow progress. Given the intellects involved, that’s not entirely surprising. However, these children seem determined to evade the Ivy League while remaining impoverished. The assumption of limitless adaptability of skills among certain tech leaders is hard to retire. Consider the Bezos Day 1 Academy Fund, where the world’s third-richest man promises to oversee “Montessori-style kindergartens” with zero tuition—a significant portion of taxes directed toward national education funds.

Meanwhile, back in Zuckerberg’s Crescent Park enclave, tensions are palpable. In an area favored by Stanford professors, Zuckerberg acquired 11 properties, transforming them into compounds, complete with pickleball courts and basement excavations, reminiscent of low-rent oligarchs in London’s West End. Following years of noise, construction, and traffic disruptions due to the school, a neighbor was ready to respond when a New York Times reporter called: “I don’t want my neighborhood to be overrun.” He stated that his house is surrounded on three sides by Zuckerberg’s property. “But that’s exactly what they’ve done: they’ve taken over our neighborhood.” Replacing “world” with “neighborhood” succinctly encapsulated the situation.

Source: www.theguardian.com

Low Iron Levels Are Common, But They Can Be Improved: Here’s How to Naturally Boost Yours

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Recent reviews published in Lancet Hematology by Dr. Ashley Benson and Dr. Jamie Law at Oregon Health and Science University reveal that iron deficiency impacts nearly one in three women, making it the most prevalent nutritional deficiency globally.

This deficiency is crucial for energy production, brain development, and maintaining a robust immune system.

According to the World Health Organization, anemia affects 31% of women of reproductive age, 36% of pregnant women, and 40% of children under 5.

Inflammation can interfere with iron absorption, stemming from acute diseases or chronic conditions such as obesity. With rising global obesity and chronic disease rates, this creates additional challenges in tackling iron deficiency worldwide.

Iron Deficiency

Iron deficiency can lead to anemia, as iron is vital for red blood cell production. Anemia is characterized by low hemoglobin levels, the protein that gives blood its red color and transports oxygen.

The World Health Organization reports that anemia affects 31% of adult women of reproductive age, 36% of pregnant women, and 40% of children under 5 years old. Approximately half of all global anemia cases result from iron deficiency. Common symptoms include pale skin, fatigue, shortness of breath, and irregular heartbeat (known as palpitations).

Iron deficiency poses serious health risks, especially when it causes anemia, including a weakened immune system, complications during pregnancy and childbirth, maternal and infant mortality, and delayed growth and brain development in children.

Diet can influence iron absorption. – Photo credit: Getty

The repercussions of iron deficiency are particularly severe for women and children, who are the most susceptible.

Menstruating women have a heightened need for iron due to monthly blood loss. Pregnant women require extra iron for the placenta, fetus, and increased blood volume. Children need iron for rapid growth and brain development, making adolescent girls—who are both growing and menstruating—especially vulnerable.

In their study, Benson and Law convened a panel of 26 experts alongside four patient representatives. Their collective recommendations advocate for a more positive and inclusive strategy for managing iron deficiency, particularly for at-risk populations.

The panel stressed the importance of regular screening during pregnancy and early childhood. They emphasized utilizing ferritin, a blood protein indicating liver iron storage, as a reliable marker for diagnosing iron deficiency and determining intervention timing.

If treatment is necessary, oral iron supplements are the first recommendation. They are effective, widely accessible, and cost-effective. For those experiencing side effects like nausea and constipation, the panel suggested taking supplements on alternate days to enhance tolerability. In more severe instances, or if oral iron proves ineffective, intravenous iron may be needed.

Lastly, the panel asserted that iron deficiency should not be viewed as an isolated issue, but rather part of the routine care for mothers and children, including pregnancy tests, child health visits, and nutrition programs.

Iron Advice

While some individuals may need treatments for iron deficiency, many cases can be prevented through daily dietary choices.

Begin by adding more iron-rich foods to your meals, such as pulses, legumes, green leafy vegetables, nuts, and iron-fortified cereals (opt for lower sugar options for kids and adolescents).

For those consuming animal products, limit intake to moderate amounts of lean meat—about 70g (2.5oz) per day, as recommended by the UK Eatwell Guide—which can provide easily absorbable iron.

If you primarily follow a plant-based diet, consider pairing iron-rich foods with vitamin C sources like lemon juice, tomatoes, and strawberries to enhance iron absorption.

Avoid drinking tea or coffee during meals as polyphenols can hinder iron absorption; this applies to taking iron supplements as well. Consuming them with a vitamin C source, such as orange juice, can significantly improve absorption.

If you belong to a higher-risk group—such as menstruating individuals or caregivers of young children—or if you experience excessive fatigue, consult your doctor. A simple blood test can evaluate your iron levels. In children, iron deficiency may also manifest as unusual cravings, such as for ice or non-food items.

Iron deficiency is prevalent but manageable and often preventable. With awareness and mindful choices, maintaining healthy iron levels can be as straightforward as selecting what goes on your plate.

For more fact-checked news, visit the BBC Verification Website.

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Source: www.sciencefocus.com

Scientists claim that fat can be burned naturally in new weight loss discovery

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Weight loss can be a challenging journey, but there may be a breakthrough discovery that could make it easier. Scientists have found a way to burn calories without changing your diet or exercising, thanks to a fat-burning mechanism in your body known as “beige fat.”

While diet and exercise are still crucial, researchers from the University of San Francisco have identified a way to convert regular white fat cells into beige fat cells.

In most mammals, including humans, there are three types of fat cells: white, brown, and beige. White fat cells store calories, brown fat cells burn energy for heat, and beige fat cells can do both.

This conversion from white to beige fat cells allows the body to naturally burn fat more efficiently.

Although the study was conducted with mice, it could pave the way for new weight-loss drugs and shed light on why previous trials have not been successful.

Scientists believed that stem cells were required to create beige fat, but the research shows that by inhibiting the production of a protein called KLF-15, white fat cells can be converted to beige fat cells. This finding offers promising insights into potential weight-loss treatments.

Feldman and his team discovered that KLF-15 controls the levels of the Adrb1 receptor, which plays a role in maintaining energy balance. Targeting this receptor with drugs could be a more effective approach for weight loss compared to current treatments.

By understanding the mechanisms behind beige fat cells, researchers hope to develop safer and more long-lasting weight-loss solutions for the future.

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Source: www.sciencefocus.com

Your brain is naturally inclined to avoid exercise: The science behind it.

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Humans are not the fastest or strongest species. We have no wings, fangs, claws, poison, or armor. Physically, we are primarily controlled by nature.

However, the words “run the same way'' are ironic. This is because humans physically dominate all other species in one area: long-distance running. Thanks to our bipedalism and unique sweat glands, humans can continue running long after other species have collapsed from exhaustion.

Humans have evolved to train their bodies, or exercise, over long periods of time. But while many people actually enjoy exercise, they're in the minority (as evidenced by uncrowded gyms and abandoned New Year's resolutions in mid-February).

So why doesn't everyone enjoy exercise, even though we've evolved to do so? It’s because of the mysterious complexity of the human brain.Evolving abilities does not automatically evolve want to use it. Armored creatures do not want to be actively attacked.

Although physical exercise is not that Bad, but still usually unpleasant and uncomfortable. It must be so. You end up pushing your body to its physical limits, which leads to significant discomfort. There are limits for a reason.

What does the brain think about exercise?

Another problem is that the human brain is extremely sensitive to wasted effort. Research has shown that the insular cortex contains dedicated circuitry. Calculate the effort required for an action – They are there to ask “Is it worth it?”

This is a trend that evolved to prevent us from wasting vital resources on pointless endeavors, such as walking 20 miles to buy a handful of berries.

However, regular exercise to “get in shape” requires constant and great effort. It's all about gradual progress and uncertain rewards (it's impossible to guarantee success in advance). In other words, your brain tends to ask, “Is it worth it?” It would be difficult to keep quiet.

This trait also means that we typically prefer things that give us the most reward with the least amount of effort. So we choose the path of least resistance, stick to our routine, and stay in our comfort zone.

Starting to exercise means changing everything for an uncertain result. To keep us safe, our brains typically tend to value risk over reward, making us more reluctant to engage in physically demanding activities.

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So while our bodies may be adapted to continuous exercise, our brains are adapted to avoid it in many ways. And we have built a world for ourselves where avoiding physical activity is a viable option.

Thankfully, the human brain is an incredibly complex organ, so there are some metaphorical tricks up your sleeve. Most obviously, it is not dominated by more primitive and direct instincts and impulses. Many species' thought processes are limited to “Food, eat!”, “Danger, run!”, “Pain, avoid!”, but we have evolved beyond that.

The human brain is capable of forming multiple long-term goals and ambitions. We are rarely satisfied with just day-to-day survival. We simply simulate a desired future scenario, figure out how to achieve it, and then…do it. Or at least strive towards it.

This directly affects how our brains process motivation and willpower in many interesting ways. First, it allows you to delay gratification. In other words, you will realize that it is important to refuse the reward now. Can lead to bigger rewards later, and act accordingly.

In this case, eating four bags of potato chips as a family while watching TV is fun in the moment, but going to the gym will make you fitter, stronger, and fitter later on.

And then there's the “just world” fallacy. Here we assume the world is fair and that is what makes us believe. research shows this – No matter how much suffering you suffer, it will always lead to reward. As the saying goes, no pain, no gain.

How the brain increases motivation

So how does the brain process all these different motivations? Self-contradiction theory suggests that we have multiple “selves” active in our minds at any given time. The “real” self, the “ideal” self, and the “ideal” self.

Your “actual” self is your current state, or how you are right now. Your “ideal self” is yourself. want Something to do. And your “ideal” self is one that does whatever it takes to become your “ideal” self.you do what you do should What I'm doing. In other words, if your “ideal” self is a professional soccer player and your “real” self is not, then the “ideal” you is someone who has to train, exercise, and train a lot to get better at soccer. It's someone who spends their time.

This is just one framework for how motivation works when it comes to physical exercise. Of course, there are many other factors that play an important role, such as time constraints, body image, and ease of movement.

However, as far as the brain is concerned, there are processes that prevent movement and processes that promote movement. Ideally, you'll end up focusing more on the latter than the former. Also, moving weights is a classic exercise, so it's a good idea to start somewhere.

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Source: www.sciencefocus.com